7/23/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

:30 KB Armbar Hold Left

:30 KB Armbar Hold Right

:30 Banded Ankle Distraction Left

:30 Banded Ankle Distraction Right

10 Russian KBS

10/8 Calorie Bike

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

26 Minute AMRAP:

Health/Function:

6 Seated Russian Twist W/Slam Ball Per Side

8/6 Calorie Bike

10 Over The Shoulder Ball Slams

200 M Run

10 Russian KBS

8/Calorie Bike

6 Walking Lunges Per Leg

Performance (RX):

9 V-Ups

12/9 Calorie Bike

15 Over The Shoulder Ball Slams (30/20)

400 M Run

15 KBS (1.5/1.0)

12/9 Calorie Bike

9 KB Front Rack Lunge (1.5/1.0) Per Leg

Competition/Sport (RX+):

15 T2B

18/14 Calorie Bike

21 Over The Shoulder Ball Slam (50/30)

800 M Run

21 KBS (2.0/1.5)

18/14 Calorie Bike

15 KB Front Rack Lunge (2.0/1.5) Per Leg

Cool Down

*KB Calf Smash

*Banded Ankle Distraction

*Banded Wrist Distraction